Causes of hunchback
Muscle imbalance
Tense muscle group: levator scapulae and the upper trapezius muscle of the spleen.
Suboccipital muscle group
Weakening the middle and lower part of rhomboid trapezius muscle
Weakening muscle group: deep flexor of neck
Tension muscle group: pectoralis major and pectoralis minor.
Chest muscle tension
Relax the chest muscles
Grasp the edge of the chair backwards with both hands.
Stretch the spine upward
Open your shoulders back.
30 seconds, 2 groups
Lateral thoracic vertebra rotation
Flexible pectoral muscle
Lie on your side, bend your knees and straighten your spine! !
Keep your knees close to the ground.
Open your upper arms outward and keep your elbows as close to the ground as possible.
15, 2 groups
Prone w-shaped training
Train back muscles
Put your arms at your sides in a W-shape with body form, tighten your shoulders and retract your arms.
The shoulder bones and foot bones on both sides are close to each other.
15, 2 groups
Prone y-word training
Train back muscles
Keep your hands straight forward and spread out slightly.
Shoulders and back tighten, driving arms up.
The shoulder and foot bones on both sides move inward.
15, 2 groups